3 Sets
3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.
Push Press
50 unbroken Barbell Push Press with empty barbell.
*Score is the heavy triple Strict Press. Time of push press in notes.
Weighted Pull Up
Take 10 minutes (5 sets minimum) to establish a 3 rep max Weighted Pull Up
Strict Pull Up
25 Strict Pull Ups (Use a band if needed)
Metcon:
2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-
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